Neurotransmitters are chemical messengers in your brain that serve as a signaling system for neurons, or brain cells, to share information with each other so your body functions properly. Dopamine and epinephrine are two types of neurotransmitters needed to signal your brain when you feel tired or alert, hungry or full, motivated or depressed, stressed or calm. These neurotransmitters cannot conduct proper communications without first being synthesized by the naturally produced amino acid tyrosine. However, tyrosine cannot form unless you consume a diet that contains the precursor amino acid phenylalanine. You can boost tyrosine in the diet with food or supplements. Consult your physician before taking supplements.
Step 1
Eat a cup of yogurt, slice of cheese or have a glass of milk. Dairy foods are a rich source of the amino acids, phenylalanine and tyrosine. If you are limiting your saturated fat intake, choose low-fat dairy foods.
Step 2
Grab a handful of almonds, peanuts or pumpkin seeds to snack on in between meals. Varieties of nuts and seeds are good sources of both amino acids, but also make a healthy snack once a day that is low in saturated fats.
Step 3
Add a lean protein meat like fish or skinless poultry to one main meal each day. Try 3 oz. of grilled salmon or oven-baked trout a couple times a week to boost tyrosine, or add baked or roasted poultry to your main dish each day. Beef also contains phenylalanine and tyrosine, but eat it sparingly to reduce your fat and cholesterol intake.
Step 4
Include fresh fruits, vegetables and whole grains in your daily diet. Tyrosine cannot effectively synthesize neurotransmitters without helpful nutrient enzymes from vitamins and minerals. Drink orange juice with your breakfast, snack on raw vegetables or add them to a lunch salad and get plenty of whole grains like wheat bread or brown rice in your diet to boost tyrosine synthesis.
Step 5
Consult your physician for supplement recommendations. If you experience persistent low moods, lack of motivation or high levels of stress not improved by dietary changes, you may have a neurotransmitter imbalance. In this event, seek evaluation from your physician before adding tyrosine supplements to your diet. You may need specific medications or help to treat the condition.
Tips and Warnings
- Supplement doses for tyrosine and phenylalanine vary and you should get professional recommendation based on your health needs before using supplements. Regular exercise plus a healthy diet can help regulate neurotransmitters.
- Supplements can have interactions with medications and should not be taken without physician recommendation.
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